How to Run Faster by Fixing the Dead Step

Get Rid of Your Dead Step and Transform Your Sprinting! One common problem that many runners encounter is known as the "dead step." But what is a dead step, and how can you fix it?
In this video, Coach Ken Harnden will explain what the dead step is and how to identify it.
Then, he'll provide a detailed breakdown of the causes of the dead step and give you some strategies to fix it. Along the way, you'll learn about a variety of sprinting drills and techniques that you can use to get faster.
Coach Harnden is a highly respected sprints coach at the University of Tennessee. He's a three-time USTFCCCA National Assistant Coach of the Year and has guided 14 Olympians, 25 NCAA champions, and more than 160 All-Americans to success. Under his guidance, numerous athletes have achieved world-class times, with six of his sprinters breaking the 10-second barrier in the 100. So if you want to learn from the best and take your sprinting to the next level, pay attention and follow Coach Harnden's advice.
outperformspor...
#sprinting
#runfaster
#trackandfield
#speedtraining
#100meter

[@Ben05866]

I used to have this problem, was difficult to understand why but with my coach we worked through it, but this video definitely helped me

[@OutperformOfficial]

Great to hear!

[@rkb18294]

Thank you watching such videos so thank you thank you thank you keep giving such videos. we support you

[@OutperformOfficial]

Thank you so much 😀

[@eddiestaffiemcelroy3207]

Awesome and I thought I was the only coach. That explained that to my athletes that way.

[@lorrianecarroll8602]

Thanx so much. Im trying to coach a Gr 8 boy and he has that problem. Hope we can solve this problem soon Blessings from a rural area here in South Africa 🇿🇦🇿🇦🇿🇦

[@OutperformOfficial]

You are very welcome! Coach Harnden was born and raised in Zimbabwe so he'll be happy to hear that.

[@shanindtheeed]

Thanks a lot, this was really helpful.

[@OutperformOfficial]

Glad to hear that!

[@Lucky__sprinter]

Very helpful vi thank you so much sir

[@OutperformOfficial]

Most welcome

[@ThePassionofSprinting]

Nice Video as always , younger athletes often do this deadstep

[@OutperformOfficial]

Thanks, yes they do!

[@fabian.h9414]

Moin, Sag mal kannst du mir das vielleicht erklären was er in dem Video gesagt hat, habe das nicht ganz verstanden (dafür reicht mein Englisch leider nicht) 😅.

[@ThePassionofSprinting]

@@fabian.h9414 also es geht dabei um den ersten Push beim beschleunigen , das man den kraftvoll setzt und unter dem Schwerpunkt sich abdrückt um weiter maximal aus der Hüfte beschleunigen kann.

[@fabian.h9414]

@@ThePassionofSprinting also man soll zusagen verhindern das die Hüfte zu weit nach vorne kippt?

[@ThePassionofSprinting]

@@fabian.h9414 genau weil man dann den Schwerpunkt nicht trifft und der Schritt dann sozusagen tot ist „dead step „

[@alicivrilify]

These videos are great. I wish there was youtube when I was in my 20s!

[@OutperformOfficial]

Thanks, me too!

[@matthyas8740]

Thanks for the Video.

[@OutperformOfficial]

You bet!

[@kumaryashvanth6344]

Thank you sir❤

[@OutperformOfficial]

Welcome!

[@lkmens9281]

Good video.❤💪

[@OutperformOfficial]

Thanks 🔥

[@iamgodschild9410]

I believe I have asked every video, how do we get that one on one coaching!!

[@OutperformOfficial]

Thanks for the comment. We're a video production company that develops and produces instructional videos with elite coaches. However Ken Harnden (the coach in this video) does offer some individual coaching. You can contact him through his website.

[@iamgodschild9410]

@@OutperformOfficial Tried that, no response.

[@quentinmonnard6013]

Thanks for the video coach i'm playing volleyball and i was exactly searching for that! When i'm doing my left-right-left approach, my 1st step is "zigzaging", as you said in the video. How can i improve that? Thanks again and have a nice day! 🏃🏻‍♂️🏐

[@OutperformOfficial]

Glad it helped! Work on developing proper posture with sprinting drills like a skip, wall drills, strengthening your hip flexors etc. You might be interested in a course we just released for athletes in multi directional sports like volleyball. Tons of drills and tips to train the body to hit the correct positions. kzbin.info/www/bejne/bKq9m5Zmg7yIe8U

[@quentinmonnard6013]

@@OutperformOfficial Thanks for the answer i'll look at it! 🤩 Have a nice day!!! :)

[@sainath3584]

Nice bro

[@kai_shu9]

Moose is my favourite.

[@jaspalchsmpionchampion8534]

Thanks sir

[@OutperformOfficial]

Welcome

[@UVANTIC]

Good video

[@OutperformOfficial]

Thanks for the visit

[@amevilantam9277]

Hello is calf raise good for mobility for toes for faster running

[@OutperformOfficial]

Calf raises are definitely part of a well rounded training program however you don't want to run on your toes.

[@amevilantam9277]

@@OutperformOfficial ooh ok, so running on your toes is not good

[@OutperformOfficial]

@@amevilantam9277 you got it, you want to land on the ball of your foot (with your foot dorsiflexed).

[@sweet2878]

nice 👍🏿

[@OutperformOfficial]

Thanks 💯

[@bencekovacs9722]

Great Video! From a 2 point start: When we start, are the ankles should be extremely stiff? When I start from a 2 point position, In the first step I have to tell my foot to lands under my hip or under my center of mass? What is the main focus in the first step? I always feel I landed my toes. I saw your "dorsiflexion running video" but in the acceleration phase how the foot contacts the ground? In the first step I pull my toes up and I landed only my ball of foot ( it causes pain for me). Probably I'm doing something wrong.

[@OutperformOfficial]

Appreciate it! Regarding your questions about the 2 point start position, it's important to maintain a strong and stable base when starting from this position. This means that while your ankles should not be completely stiff, they should also not be too relaxed or floppy. Instead, try to maintain a slight bend in your ankles while keeping them aligned with your hips and shoulders. Here is a video we posted on 2 point starts that should help: kzbin.info/www/bejne/Z2SuaXZ_qrqfjrs As for the focus of your first step, it should be relatively short and quick - it's critical to try to land under your center of mass. This will help you maintain balance and control as you begin to accelerate. A simple way to tell if you are landing under your COM is to video yourself and see where the foot is in relation to the hip. A great video that will walk you though how to do this: kzbin.info/www/bejne/bJ7Cl52Enbebobs In terms of the way your foot contacts the ground during the acceleration phase, you want to land flat on the balls of your feet rather than your toes. This can help to reduce the risk of injury and improve your overall running efficiency. If you are experiencing pain when landing on the balls of your feet, it could be a sign that there is an issue with your running form or that you are overloading your muscles and joints. In this case, it may be helpful to consult a coach or physical therapist to assess your technique and identify any potential issues. If everything is good than it might be an issue of strength and stability which can be improved with drills.

[@Exclbr23]

Sir, with which leg we should start ?? I am right legged and more dominant . So i should block start with right leg?? Like usain bolt? Pls explain sir

[@OutperformOfficial]

Your most powerful leg should be first in the blocks, so in your case, yes, the right leg.

[@Sisotube-ln2xp]

10Q🙏🙏👍👍. Pls 100m runig with in competition season workout. 2 month lefts work explain

[@OutperformOfficial]

Check out our Speed Progression video series kzbin.info/www/bejne/rGKYpWediKiVorc

[@keanusebili8837]

Hey coach how do i fix my side to side stepping in my start phase??

[@OutperformOfficial]

Make sure your stride length is dialed in kzbin.info/www/bejne/oH-Yp4WFm6mWiac Work on body angles (wall drills can really help with this) Balanced strength training (meaning core strength, compound lifts like squats, box jumps, stabilizer work etc)

[@baljeetchoudhary7042]

Please give some tips on 1500m running

[@OutperformOfficial]

What tips are you looking for?

[@baljeetchoudhary7042]

@@OutperformOfficial speed + endurance tips for 1500m running

[@Badboi12353]

Plzz do a video on running mechanics

[@OutperformOfficial]

What are you looking for? We've posted a ton of videos on sprinting mechanics.

[@djeiys]

The dead step happened usually when the hips are too low and the athlete don't have enough lever clearance to attack the ground

[@leochris9875]

Hello my friend I have exactly that problem and I sometimes step to the other lane and then recome I am a very fast athlete but I lack on blocks and I know that bc in relay we got first place and at 80m (bc I was junior now am bigger and I will run 100m) I placed 6th because I was dead last in the begging and then I came 2nd on the 1heat some tips to do it cause idk if my coach knows what to do she was a professional 1500m and she doesn't know 100% what to do I would love to tell me what to do to improve it I have patient and a hole year to learn it !Thanks a lot!

[@OutperformOfficial]

That can be difficult when you don't have a true sprinting coach. However you can absolutely educate yourself and make big gains which it sounds like you are on your way to doing. Check out our other videos on youtube and if you really want to learn more check out our sprinting classes and programs on our site. Best of luck!

[@leochris9875]

@@OutperformOfficial can you give me some tip to drag my feet what should I thing when I am doing it ?

[@diputhing3815]

Make video on Stretching exercises for athletes

[@markojovanovski3372]

Dont do static stretching. Do dynamic. Thats it.

[@ThePassionofSprinting]

@@markojovanovski3372 static stretching on recovery days are good too

[@markojovanovski3372]

@@ThePassionofSprinting nah. Just eat healthy, get enougu sleep and dont ice it and youll be fine

[@kuldeepsinghbhati433]

Please tell some dynamic exercise

[@ThePassionofSprinting]

@@kuldeepsinghbhati433 kzbin.info/www/bejne/r5aXmYWFbaiEnaM here is a warm up with a lot of dynamic exercises

[@faarisbarradeen7125]

Should I stop toe drag

[@OutperformOfficial]

check out this video we posted on the toe drag, it should answer your question kzbin.info/www/bejne/pp7PaHVrr6qgi5Y

[@matthyas8740]

I have 15 Seconds for 100m is 13 Second Posibile for me?

[@OutperformOfficial]

Every athlete responds differently to training so it's impossible to say. However going from 15 seconds to 13 with the right technique and training is certainly possible.

[@sridharsingaravelu4467]

❤🏃🇮🇳

[@mostlysanetrader]

Man Kevin hart is training for Olympics here..great form tho

[@OutperformOfficial]

Ha!

[@jeffmax4108]

Doesnt say where to put the foot the first step

[@OutperformOfficial]

That is going to be dependent on the athlete and their height, stride length etc.

[@henrya7694]

Why is the coach not running. Easier said than done

[@OutperformOfficial]

Because Coach Harnden went to the Olympics twice and won his NCAA D1 national championship when he was in his 20's. Now, his role is to pass on that expertise as a coach and guiding athletes 👍

[@herculesh1907]

I find coaches like him to over complicate some of the simplest techniques in sprinting....there is too much science and not enough common sense...to fix and remedy this issue an Jamaican sprint coach would just make his track team run up a steep hill bare foot...here in the states coaches like him over complicate and take the joy out of training with their scientific method approach.

[@OutperformOfficial]

That is an interesting perspective, thanks for sharing!

[@jeffmax2941]

He doesn't tell u exactly what to do

[@OutperformOfficial]

Hello Jeff, what additional information are you looking for?